Name: Playbook - Juli Bauer Roth - CrossFit Style Workout
Uploaded: 2024-04-27T16:18:39.927Z
Duration: 45 min
Description: CrossFit Style Workout

Whoo!!! That METCON was a humdinger, but sooo good!

Rachelle

Nikki

Nichole

This is a fun one! Enjoy!

Equipment needed:
✅ barbell
✅ kettlebells
✅ pull-up rig

- Jump rope with the rope passing under your feet once each jump

Jump rope

Inchworm to Spiderman Lunge

- Stand holding a weight close to your chest             
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel and extend your legs to come back up

Dumbbell goblet squat

10 reps in each direction

- Keep your arms extended
- Keep your core engaged

Plate arm circles

- Start in a high plank position
- Take one hand off the floor and touch the opposite shoulder
- Repeating on the opposite side

Plank shoulder taps

- Push up position with hands on the floor
- Press hips back and up in the air 
- Bend your elbows to lower your body down, pressing your hand towards your fingertips 
- Straighten elbows to press back up to starting

Pike push ups

Warm-up

- Start with feet wide and toes pointed out
- Engage your lats
- Pull the bar up keeping a neutral spine, back flat, sit hips back to stand 
- Reach full extension with your legs 
- Keeping a flat back lower bar to ground

Barbell sumo deadlift

- Begin in a push up position with feet up on the wall
- Walk your hands towards the wall while walking your feet up the wall

Wall walk

- Perform a kettlebell swing to full arm extension overhead
- Repeat for desired reps

Kettlebell American swing

- Holding a kettlebell at chest, lower into the bottom of a squat
- Stand back up 
- As you reach extension press the kettlebell overhead
- Lower the kettlebell back to your chest, repeating movement

Kettlebell thruster

- Place your hands on the floor
- Hop back bringing your body to the ground 
- Hop forward landing and standing straight up
- Increase speed as you feel comfortable

Burpees

Push Ups

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull-up

Metcon

Childs pose with stretch

Kneeling side stretch R

Kneeling side stretch L

Figure four stretch R

Figure four stretch L

Shoulder stretch R

Shoulder stretch L

- Stand tall with feet shoulder width apart
- Lift arms to your side to your rear, and interlock your fingers with your palms facing each other.
- Push arms back and ups until you feel the stretch in your chest, and hold stretch

Double arm chest stretch

Cool down

CrossFit Style Workout

Sara

Dumbbell Upper Body

Hamstrings

Shoulders

Great little burner! The METCON was a beast, but so good!

Alice

Maureen

Dumbbell Full Body

Hamstrings & Glutes

Love!!!! The chin ups are harder than I thought…so it’s my goal to get them unassisted!

Valerie Grogan

Biceps & Triceps

LOVED!!!!! It hit all the spots for a full body 🙌🏼

Gym Full Body

Thanks for exposing my glute weakness with the single leg hip thrust! Got something to work at!

Braden Torrez

Great workout on a snowy day when I couldn’t get to the gym

Jennifer

Dumbbell Lower Body

Quads

Kettlebell Cardio

Upper/Lower Split

Karyl

Shoulders, Chest & Triceps

Bodyweight Lower Body Workout

Great burner!! Arms and legs/glutes will be sore tomorrow!

Glutes

TRX Upper Body & Core

Loved this workout! Hit all the good spots for tanks/sleeveless shirts!!

Bodyweight Travel Workout

Triceps & Back

Legs

Kettlebell Strength

Carina

Stability Ball Core

Kristine

Quick Cardio

Chest & Shoulders

26-min Dumbbell Lower Body

Gym Biceps & Triceps

Gym Back

Bodyweight Workout

Core Starter

Really really tough ! But really really good !💪🏾

Larissa

Angie

Kettlebell Workout

Gym Split Day

30-min Upper Body

Gym Lower Body

15-min HIIT

Diana

Erica Cerami

Limited time today - this is just what I needed to stay in track !  Thank you

Carrie

25-min Dumbbell Full Body

ABS ABS ABS

Band Workout

Great one! I’ll I love a good KB workout! Thanks!

CrossFit Style Workout

Community

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